Quantcast
CONTINUE READING

8 Easy Tips To Mindful Eating for Weight Loss

Bookmark

by
3 Min Read

Simply putting your mind to eating can help boost digestion, metabolism and loose weight. Here are 8 tips to do so. 1. Keep a journal and note down what your eating. 2. Set aside all electronics, just enjoy the food. 3. Keep busy to avoid munching. 4. Avoid any obstacles you may encounter while eating. 5. Chew properly and completely. 6. Sit and eat, don't stand or move. 7. Take deep breaths and savor food. 8. Eat slowly, it helps us stop at the right amount as compared to when gulping.

Relishing your food can result in weight loss? Research says yes. Often people can fall into the trap of mindless eating when things get busy and life gets hectic and our stomach becomes just a depository only, especially when stressed. Unfortunately, most of the time, food choices made under stress are not the healthiest. The stress hormone cortisol puts our appetite in turmoil and causes us to crave sugar, carbs and any food in general. The end result is cortisol’s infamous ability to add not only fat but belly fat too.

Research shows that eating slowly creates actual biochemical changes that blunt the appetite and staves off hunger after meals. Those that are mindful of what they are eating are calmer, less stressed and when they eat tend to have a lower body weight, a greater sense of well-being, prevent chronic disease, and facilitate a healthful, positive relationship with food.

Mindful-Eating

Mindful eating results in less food intake with a feeling that you’ve had enough food. Mindful eating creates an awareness that allows you determine if it is really hunger or emotions that are spurring your food intake. This awareness is a powerful tool. The good news is that you do not have to be robed monk to reap the health effects of mindful eating.

Here are eight of my favorite tips to practice and cultivate mindfulness on how and what you eat:

1. For a week, keep a food journal to record the food you eat, the situation (physical and social setting) and your stress level at that time. Notice your trigger, what you feel, what emotion or situation that has perceived control over your eating in any situation so you can look out for these circumstances in the future.

2. Turn off the TV and smartphone – savor the silence and the food while eating.

3. Practice an alternative to “munching” when the situation noted above crops up in your life.

4. Always plan for any obstacles that you may encounter. Maybe it’s sitting down and drinking a cup of tea. Maybe it is taking a 15-minute walk to clear your head. Maybe it is finding a quiet place and practice breathing exercise for a few minutes.

5. Take one bite at a time, chew thoroughly and finish one bite before moving on to the next. Don’t allow yourself to take another bite until you have finished chewing.

6. Make a rule of not eating standing up or “on the run”. When you eat, try to sit down, focus on the food – this will bring attention to the food you are eating, and your brain will actually register that you have eaten. This results in less food intake. No eating in the car.

7. Practice mindful eating – take a deep breath, notice your environment, and savor the taste and the texture of the food.

8. Eat slowly – when we are stressed out and in a rush, we just stuff food into our mouth without paying attention to our satiety. Your brain needs about 10 – 15 minute after you eat to register fullness so pause to avoid overeating.

Be present while eating and know that you are contributing to your optimal health, weight loss and longevity.

 

 

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

Dr. Lori L. Shemek
Star Expert

Dr. Lori Shemek is the best-selling author of “FIRE-UP YOUR FAT BURN! and a leading health and weight loss expert. The Huffington Post has recognized Dr. Shemek twice as one of the 'Top 16 Health and Fitness Experts' alongside such names as Dr. Oz and the Huffington Post also recognized her as one of the 'Top 35 Diet and Nutrition Experts' She is also a health expert for the ABC TV show Good Morning Texas.

FURTHER READING
Post a Comment
Adilene Nava
Adilene Nava 5pts

Start to Lose weight in 24hours. Get a quick boost. :) helped me. bit.ly/1WgV9Ky

Nida Cabales
Nida Cabales 5pts

Please give info about the benefits of a black seed oil tnx

Ayurveda
Ayurveda 5pts

Yes! You should not eat your meals too fast! :)

Pete Mitchell
Pete Mitchell 5pts

I eat burgers all the time, nothing wrong with it, we just need to burn it out of our bodies ASAP!!

Lance Laford
Lance Laford 5pts

Yea, but a hamburger tastes better than an apple lol

Jill Siegler
Jill Siegler 5pts

I lost 7 pounds. Learning how to be consistent is the key! I kept a receipt that had unhealthy choices and one that had healthy choices. I discovered that in the long run I am paying less for healthy choices and get to celebrate my results.

Manzoor Sharif
Manzoor Sharif 5pts

Saquib Khan bhaak saala.. tumse na ho payega..!!

Wennie Weew
Wennie Weew 5pts

Vandaar dat ik je tagde. Mijn gehoor en geheugen werken prima \U0001f609

Guy Deny
Guy Deny 5pts

Linus must be hopping up and down. Can't wait to hear what he has to say.

Cheri Eugenia
Cheri Eugenia 5pts

The power of protein!!! The moment it leaves your fork, protein starts winnowing your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight

Ayurveda
Ayurveda 5pts

Burger would overshadow Apple! B| Just saying..

Monica Preciosa
Monica Preciosa 5pts

What i hardly eat burgers. I eat more apples than burgers

Wilma Ayala
Wilma Ayala 5pts

Rebecca Rodriguez Monica Preciosa Wilma Ayala Kayla Osiel Soto VeronicaYgenaro Alvarado

Ada Pearson
Ada Pearson 5pts

I WANT TO LEARN MORE ABOUT IT AND SHOW ME PLEASE THANKS

Donna Messano Metz
Donna Messano Metz 5pts

I cant really have a cheat meal without gaining. I hate hypothyroidism. I couldn't work out any more a day if I tried. Eating clean 6 days a week and still struggling

Monique Drake
Monique Drake 5pts

What if you eat both an apple and a burger? Just wondering...Lol.

Ayurveda
Ayurveda 5pts

:) Depends whether it's a burger a day / week / month or year!

Julie Vassila
Julie Vassila 5pts

Ur too saucy Margaret Nixon.. Anyway I've lost 8lb an looking hot in my bikini... Alright so the hot big was a lie..

Jaime Lortimer
Jaime Lortimer 5pts

Calories calories calories. I used to be overweight. For any ladies struggling with weight loss, I recommend reading http://inersche.com/2015/03/29/the-venus-factor-a-review/ a review of a weight loss system called The Venus Factor. This program focuses on a hormone called “leptin” that is more concentrated in women. I can’t stress enough that women should try this before wasting her money on things that don’t work. It changed my life..

Margaret Nixon
Margaret Nixon 5pts

Tracy England Julie Vassila Lucy Vassila Sarah Jayne Vassila Georgina Millington And me !!!